CrossFit Allegiance – CrossFit

NO OPEN GYM TODAY. We will be setting up for Battle of the Lake. : ) Sorry for the inconvenience.
Volunteers we will see you at 6:30am Saturday. Our members can park at the Eye Dr. next door or in the BACK parking lot of the Pediatrician. Our driveway will be closed.
**Athletes competing Saturday if you are able to check in Friday please do so. It makes it much easier on us in the morning.

Weightlifting

Clean complex (On the :90 Seconds x 7: ACROSS)

Power Clean + Hang Squat Clean + Front Squat

Metcon

Metcon (Time)

ADV RX

5 Rounds

200m Run

40 DU

2 Rounds of “Cindy”

RX

5 Rounds

200m Run

30 DU

2 Rounds of “Cindy”

Performance

5 Rounds

200m Run

60 Single Unders

2 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats